The Port
Warm-up
2:00 in Z1
+
1 Round:
10 PVC Pass Throughs
10 PVC BTN Presses
10 PVC Back Squats
10 PVC Around the Worlds
10 Overhead Squats
10 PVC Bottom of Squat Sots Press
+ PVC Shoulder Mobility, Thoracic Mobility, and Wrist Warm-Up
+ 2 Rounds w/ an Empty BB:
5 BtN Push Presses
5 OHS
:15 Hold at the Bottom of OHS
Strength
Overhead Squat
EMOM X 4:
:15 Bottom
of Overhead Squat Hold (empty barbell or very lightweight)
Rest 1:00
EMOM X 4:
2 Tempo Overhead Squats @ 3211
(50-60%)
Rest 1:00
EMOM X 4:
2 Overhead Squats
(70-80%)
Burn WOD
4 Rounds:
50ft DB OH Carry Left
50ft DB OH Carry Right
50ft DB Farmer’s Carry Left
50ft DB Farmer’s Carry Right
2:00 Rest Between Rounds
Workout
For Time:
50 – 40 – 30 – 20 – 10
Wall Balls
Sit-Ups
Tobi
